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You Are What You Eat - Paul Chek

If there is one audio program about health that we recommend, this is it.  You Are What You Eat Audio Program by Paul Chek. 8 hours of Paul Chek speaking about everything about nutrition that you want to know… and wish you didn’t!

It consists of 8 Audio CDs and 1 CD-ROM with e-manual in PDF format.

Here’s a description from the CHEK Institute:

“This informal discussion with Paul Chek highlights issues to consider when selecting the foods we consume. As Paul points out, our bodies replace millions of cells each day, as our tissues turn over continually. These new cells are made out of the building blocks that come from our food and drink. Do you want your bones, muscles, eyes and hair to be made from low quality fast food or nutritious organic produce?

You Are What You Eat - Paul Chek
You Are What You Eat Audio Program – Paul Chek

Paul talks about these ideas and more, in this informative and entertaining audio program. He discusses research, uncovers controversies and provides suggestions on the following areas:

– Organic vs. commercially raised foods
– Cooked food vs. raw food
– Food processing and food storage
– Food packaging
– Genetically modified foods
– Food irradiation
– Fiber, colon health and detoxification
– The pros and cons of grains
– Alcohol
– Dairy
– Animal products, eggs and seafood
– Fats and oils
– Sugar
– Salt
– Water
– Microwave ovens

The program comes complete with a manual which shows you how to highlight action items for yourself, and has a comprehensive list of references and useful resources.”

If you hire Paul Chek as your personal coach for 8 hours at $500 per hour, you’ll pay $4000. Hence at the cheap price the CHEK Institute charge for this audio series, you can’t go wrong. Buy it today.

Note: Primal Health receives a commission from the sale of this product. We only recommend products we have used and vouch for.

Paul Chek - You Are What You Eat Audio Program

The Best Alternative to Breads, Tortillas and Wraps

The Best Alternative to Bread, Tortillas and Wraps

Homemade, soaked and fermented sourdough bread can be a nutritious addition to some people’s diets, and the same goes with tortillas made with the long traditional method. But let’s face it: most bread, tortillas and wraps we buy today are nutrition-less, over-processed grain and gluten products that cause many of us digestive distress, slowly leading to disease.

Sadly, we have become so dependent on these flour-based products, that it’s one of the hardest things to imagine eliminating from our daily diet. What will we toast for breakfast? What will we eat for lunch if not a sandwich? How will I eat my chicken salad or tuna salad at the picnic?

The best gluten-free bread or wrap your tuna salad has ever seen.
The best gluten-free bread or wrap your tuna salad has ever seen.

Lettuce Wraps!

I know that if you are someone who doesn’t eat many vegetables and/or salads, lettuce sounds like the most boring food on earth. Mostly water, not much taste. However, when you are using a leaf of lettuce to hold flavourful meats and vegetables, it is the most perfect food for the job. It’s crispy. It’s moist, requiring no butter or spread. It doesn’t detract from the tastes of the food inside. It’s cheap, portable and requires no cutting board. Yes, as a wrap, lettuce is king.

Many kids who won’t eat lettuce, will have it as a wrap – as long as there is something yummy inside! Our 4-year-old, Kaiya, loves the crunch of lettuce wraps. It’s the only time she enjoys lettuce.

Gluten and grain free tacos coming right up!
Gluten and grain free tacos coming right up!


The downside of the movement away from gluten is that people are now eating loads of gluten-free breads and wraps. Sadly, these are also just over-processed packaged products that are not much better. So ditch the gluten-free bread and the wholewheat spinach wrap, and just get a cheap, fresh, head of lettuce!

I find that Cos Lettuce (Romaine) has the best leaves for wraps, and Baby Cos (Baby Romaine) are good for snacks or appetisers. Keep your lettuce nice and dry in the fridge and it will last longer.

Not just for sandwich time, lettuce wraps go well with any meal.
Not just for sandwich time, lettuce wraps go well with any meal.
Lettuce wraps go well with any meal. Here with beef and beetroot and a side of pumpkin.
Lettuce wraps with beef and beetroot and a side of pumpkin.

When you want to take your lettuce wraps out for a picnic or lunch at work, just tear off some leaves and put in a container or little bag. Keep your filling in a separate container, then just make the wraps as you are about to eat them. You could pre-wrap, but often the filling falls out everywhere and the lettuce may start to get soggy.

Even Kids Love Lettuce Wraps
Leftover beef and pumpkin scrap salad for Kaiya and her friend.
They spooned it into the lettuce wraps at the park.

Lettuce wraps are perfect for Lovin’ Leftovers. What a perfect way to enjoy leftover stewed or grilled meats, fish, chicken and veggies – throw it in a lettuce wrap!


What do you love to put in your lettuce wraps?

Roll Your Own Sushi…with Leftovers (rice or quinoa optional!)

Roll your own sushi with leftovers - rice optional

Sushi Ingredients

– Nori sheets (seaweed)

Your choice of fillings:
– Leftover meat, chicken, fish
– Leftover vegetables
– Raw vegetables
– Cooked rice or quinoa (optional)

Roll your own homemade sushi with leftovers

When you think of sushi, fish comes to mind. Salmon and tuna are the most popular; even teriyaki chicken. However, just like the wonderfully versatile egg muffins, homemade sushi can be made with almost any meat and veg, so the combinations are endless. You can use almost ANY leftover foods in them. Just think of the nori sheet (seaweed) like a tortilla or pita – something to wrap your delicious food in!

Ingredient ideas:

– Leftover cooked bacon, steak, chicken, fish, lamb, pork
– Leftover cooked pumpkin, sweet potato, eggplant, mushrooms, zucchini, onions, leek, carrots, fennel, parsnip
– Raw capsicum (bell pepper), avocado, cucumber, grated carrot, green onions, fennel, leafy greens
– Canned salmon, tuna, mackerel, or sardines.
– Cooked Japanese sushi rice, brown rice, quinoa

Roll your own sushi with leftover meat and veggies
Leftover roast chicken and veg – carrot, fennel, capsicum (bell pepper), onion and brown rice.


– Paleo Peoples: if you don’t eat rice or quinoa, no worries! Just roll the meat and veg ingredients of your choice into the nori sheet (seaweed) like a sandwich wrap.

– For best digestion and nutrition, soak your rice or quinoa (in filtered water, with a splash of vinegar or lemon juice) uncovered, overnight or all day before cooking.

– Brown rice cooked slowly (about 45 minutes on lowest heat) with a few tablespoons of butter (the Nourishing Traditions way) makes for nice sticky rice which is easy for rolling sushi.

– A bamboo sushi rolling mat is handy but not necessary. Check for one at your local variety/$1 shop.

Primal Bacon Sushi
Bacon, raw fennel, shallots (spring onion), red capsium (bell pepper) and brown rice.
Quinoa Salmon Sushi
Raw salmon, avocado, carrot and cooked quinoa. From


Sushi Rolls Recipe

Step 1: Lay nori sheet on clean cutting board or bamboo sushi roller if you have one.

Step 2: Put rice or quinoa (if using) onto the nori sheet and flatten evenly. Traditionally, the rice goes to the edge of the nori sheet, but you can use less if rice fills you up easily (like me). More rice = fatter sushi roll.

Step 3: Slice meat and veggie leftovers, raw foods and other ingredients as desired. Lay in middle of nori, on top of rice or quinoa (if using).

Step 4: Roll nori sheet away from you, first making one big roll to start the shape, then rolling up sheet to the end.

Step 5: Use a bit of water to lightly wet the edge of the nori roll, then finish rolling. The water will make it stick closed.

Step 6: Slice sushi into desired roll size with a very sharp knife.

Sushi Roll Recipe
A bit of water on the edge of the nori sheet will seal the roll together.
Homemade sushi for work or school lunches
Homemade sushi ready for work or school lunches


Have you ever made your own sushi? How was it?

Egg Muffins Recipe for Quick, Healthy Breakfast & Lunches Everyday

Egg Muffins Recipe

Egg Muffins Ingredients

6 eggs

Your choice of fillings:
– Leftover meat, chicken, fish
– Leftover vegetables
– Raw vegetables
– Dried or fresh herbs
– Grated raw cheese

Mushroom and leek egg muffins and potato salad
Mushroom and leek egg muffins with potato salad.
Perfect picnic food or packed lunch.
Broccoli tomato cheese egg muffins with sweet potato fries
Broccoli tomato cheese egg muffins with sweet potato fries


Egg muffins never get boring. Since the ingredients are determined by what leftovers you have in your fridge, they can be different every time you make them. It is fun discovering new combinations of ingredients that taste amazing in your egg muffins, and you can use almost ANY leftover foods in them.

Ingredient ideas:

– Leftover cooked bacon, steak, chicken, salmon, sausage, mince (ground meat), lamb, pork
– Leftover cooked broccoli, pumpkin, sweet potato, green beans, eggplant, mushrooms, zucchini, onions, leek
– Leftover casseroles, stews, curries and other one-pot meals like chili
– Raw tomato, capsicum (bell pepper), chili, black olives, green onions
– Fresh/dried basil, oregano, coriander (cilantro)

Thank you to Mark Sisson for putting this recipe idea in his book Primal Blueprint Cookbook. We have been eating them regularly for years, and recommending them to clients and friends, who find them the ultimate quick healthy meal, picnic food or snack on-the-go.

Egg Muffin Ingredients


– Busy people: plan ahead! Make these at night to have ready for quick or on-the-go breakfasts, packed lunches or snacks all week.

– Cook egg muffins in double batches and freeze them. If you pack them frozen in your lunch bag in the morning, they will be defrosted and delicious by lunch time.

– Egg muffins are perfect for picnics and school lunches instead of a sandwich – no fork needed!

– You can use a mini-muffin tin to make tiny egg muffins for appetizers, picnic snacks, and tiny kid hands.

– Always use the best quality eggs you can find, from healthy, pastured chickens. They are worth the money!

Egg muffins with raw parmesan cheese

Egg muffins bake in 20 minutes

Egg Muffins Recipe

Step 1: Preheat oven to 180C / 350F.

Step 2: Beat eggs lightly with a fork, in a medium/large bowl.

Step 3: Dice meat and veggie leftovers and/or raw vegetables. Chop any fresh herbs. Grate raw cheese.

Step 4: Add all ingredients to the eggs and mix together. Salt and pepper to taste.

Step 5: Grease a muffin tin with butter.

Step 6: Ladle egg mixture into egg muffins.

Step 7: Bake in oven for 20 minutes.

Step 8: Let cool before removing from muffin tin. Eat immediately, save for breakfast, pack for lunch, or freeze for later!

Egg muffins are like mini frittatas, omelettes, crustless quiches
Egg muffins are like mini frittatas, omelettes, or crustless quiches


Share your favourite egg muffin ingredients in the comments below!